Strength:
Front Squat
1-rep max
For max load
Compare to Wednesday, 12 November 2014
Conditioning:
Complete as many rounds as possible in 20 minutes of:
200m Run
16 Toes-2-Bar
12 Double Kettlebell Thrusters (35/25)
8 Back Extensions
For Score
Mobility:
Banded Olympic Wall Squat – 2:00
Quad Smash – 1:30 each leg
Super Front Rack – 1:30 each arm
For Quality
Post Max Load, Rounds and Reps, and Experiences to comments
KB thrusters. That’s no bueno.
SWOD:
200#
CWOD:
3 rds @ 15:00
added 10 burpees/rd
CWOD: 113 That’s a PR!
SWOD: 20 minute AMRAP
6 rounds
15lb KB Thruster
Toes-to-Rings
and…..61 Burpees
SO glad tomorrow is a rest day!!
SWOD: 275# (30# PR)
CWOD: 5 + 16 Rx (that was a LONG wod)
Front squat 120# (5# PR)
CWOD 5 rounds + 200 run + 8 back extension
Mods: 12# double KBS thruster; knee ups
SWOD:
345 FSQ
10 lb PR!
CWOD:
271 reps Rx+
6 burpees per round
Congrats to all those that had PR’s today!!
SWOD: 150# FS (20# PR)
CWOD: 216 reps (4 rounds+32 reps- also added 6 burpees per round), Mod: 18#KB thrusters
I haven’t sweat that much in a long time.
T.
Swod. 145#. 15# Pr.
CWod. 5 + run and 9.
Mod knee ups for t2b. 10# kbs.
15# kbs